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Happy2tri
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Joined: 02 May 2003
Posts: 1003
Location: Boston, MA
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 Posted: 10/30/03 - 09:12 Post subject: Great Track Workout
Just had to share, last night Dancer and I with our usual group, did our weekly track workout. We did the classic Yasso 880 workout, so last night we did 10x880 with a 220 jog rest between each one. Very hard, but we ran like rock stars last night. I ran 880 times that ranged from 3:06 to 2:55 (oh yeah that was my last one too!!) Total workout time of 1:23. Oh yeah Dancer, rocked herself running her fastsest (if I am not mistaken) 880 time evah!!
If you do not know the Yasso workout is for marathon training, and is based on running 880 repeats at a pace equal to or better than you marathon goal pace....therefore I am shooting to go under 3:10 at Disney so I shoot to run all the 880 repeats at 3:10 minutes or better. I like to reduce the rest time to only a 220 between each one. Looking to build up to 12x880.
Really is a great workout, that I feel, pays huge dividends!!
that is all
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Noley
AZhat
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Joined: 16 Aug 2003
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Posted: 10/30/03 - 09:43 Post subject:
INCREDIBLE! 
You two are awesome...just awesome! Can I come train with you?
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copteacher
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Joined: 08 Jun 2002
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Location: Teaching in the Halls of Justice
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Posted: 10/30/03 - 10:26 Post subject:
yeah dancer
good job you guys
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TriBob
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Joined: 29 Aug 2002
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Posted: 10/30/03 - 10:39 Post subject:
I check the track markings at RW. No listing for 880. So for use track challenged road runners, where is the start and end points.
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Dancer
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Posted: 10/30/03 - 10:59 Post subject:
Track night nearly killed me!!! Coach Mike(Happy) has no mercy. Given that I wasn't feeling all that great I was very happy with my results.
My splits: 3:34, 3:36, 3:35, 3:34, 3:37, 3:31, 3:33, 3:33, 3:31, 3:26 (fastest Evah!)
Just where I want to be.
Having Mike as a motivator REALLY is the best training for a marathon. I think I may try to duplicate him and sell him to fellow runners. 
Let the bidding begin....
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copteacher
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Location: Teaching in the Halls of Justice
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Posted: 10/30/03 - 11:06 Post subject:
Dancer awesome consistent times
I hope Mike has some pro bono stuff for a fellow team mate
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Happy2tri
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Joined: 02 May 2003
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Location: Boston, MA
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Posted: 10/30/03 - 11:33 Post subject:
| TriBob wrote: | | I check the track markings at RW. No listing for 880. So for use track challenged road runners, where is the start and end points. |
880s would be on a 1 mile track while you would do 800s on a 1500 meter track (damn metric system!!)
so really, either way the repeats are two times around the track with a 1/2 lap jog between each so the starting points for the 880s will alternate every other. You will start the first repeat, finsih 2 laps later at that same point, jog 1/2 way around the track and start the second 880 at this point and finish up at this same point 2 laps later, and then jog 1/2 lap to the starting point of the first one, repeat over and over!!
 I hope that makes sense??!!
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lickitysplit
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Joined: 14 Jun 2003
Posts: 350
Location: MA
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Posted: 10/30/03 - 11:43 Post subject:
| Dancer wrote: | Having Mike as a motivator REALLY is the best training for a marathon. I think I may try to duplicate him and sell him to fellow runners.
Let the bidding begin.... |
Mike is a great motivator and so are you Terri!!! You guys and the rest of the crew have helped me so much!
I did my track workout this morning. 9x880 with the 1/2 recover lap. My times are getting fast as the weeks go on...4:04, 4:07, 4:08, 4:05, 4:06, 4:09, 4:10, 3:58, 3:59. First 5 the times might be off a few seconds, relized that my watch is only an 8 lap counter this morning so time to get a new one!!
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elkid
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Joined: 18 Nov 2002
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Location: hiding out in Philly
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Posted: 10/30/03 - 14:12 Post subject:
Mike may be a great motivatah, but if he makes you do track work you can keep him! 
Remind me I said that next time I complain that I'm soooo slow.
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